33 Ways to Give Yourself a Mental Boost in 10 Minutes or Less

The road to better mental health can be long and nuanced, and it's often best to seek professional help. There's no silver bullet or quick fix in our collective quest for happiness, but there are small actions we can take in the short term to improve our mood and help us along the way. To that end, here are 33 quick tips informed by mental health experts that are easy to implement and proven to give us a leg up.

"Rethink your morning," says Sally Brown , editor-in-chief of Therapy Today . "The first 10 minutes of our waking moments can color our entire day, so if you usually start by grabbing your phone and scrolling, try something different, like simply sitting up in bed and letting yourself wake up gradually."

Take 10 minutes to make a breakfast smoothie that'll boost your mood. This recipe is rich in omega-3 fatty acids, folic acid, and potassium, all of which can contribute to mental health: 1 cup spinach, 1 banana, 1/2 cup blueberries, 5-6 walnuts, 1/2 cup raw oats, 1 cup unsweetened almond milk.

Max Vallot , co-founder of running brand DISTRICT VISION , loves the quiet. “Meditation is so much more than a feel-good exercise,” he says. “It’s truly the most profound method for exploring the nature of consciousness itself. I’ve participated in numerous Vipassana retreats and continue to devote a large portion of my time to them. I use a combination of classical, object-based mindfulness and the subject-based Tibetan practice of Dzogchen .”

Buddhist monk Mr. Gelong Thubten explains. “If you start your day with even a short meditation session, it can help establish a foundation of calm and clarity for the day ahead,” he says. “You’re giving yourself something that can balance your mental health and help you be less controlled by negative thoughts and emotions.”

Watch this video (in English) and use the Yoda -like wisdom of M. Eckhart Tolle , the man who mastered living in the present. It's 12 minutes long, but we're sure you'll forgive us.

Yoga and fitness instructor M. Adam Husler extols the power of breathing. "When your mind won't stop wandering or you find yourself overwhelmed, try to find the beginning of the next inhale," he says. "What do you feel during that inhale? Try to hold onto those sensations for at least 30 seconds. Return to them whenever you need to."

Kieran Setiya teaches philosophy at the Massachusetts Institute of Technology and is the author of Life Is Hard : How Philosophy Can Help Us Find Our Way . “A lot of time is consumed by what needs to be done,” he says. “We can’t lose sight of the value of activities that don’t meet regrettable needs, but that make life positively good. Pursue a passion project or a hobby that brings you joy. Do something you don’t need to do.”

“Our instinct is often to numb or ignore uncomfortable feelings,” says Brown , a licensed psychotherapist. “A buildup of unacknowledged emotions tends to trigger behaviors we later regret. The next time you feel like numbing yourself out, take 10 minutes to clear some space and be curious about your internal weather. You may find that as you breathe, it naturally begins to dissipate.”

“I’ve been listening to Andrew Huberman religiously for the past few years,” says Vallot . “He’s a super relatable Stanford neuroscientist who focuses on health and wellness. I now expose my eyes to early morning sunlight, only consume caffeine between 9 a.m. and noon, and eat two meals a day.”

In 2020, research conducted by the Journal of Medical Internet Research showed that just 10 minutes on a mindfulness app every day for three months reduced anxiety levels by 57%.

"Are you irritated by someone who's throwing criticism at you on social media?" asks Husler . "Or maybe there's someone filling your feed with anger, hate, and negativity. The worst thing you can do is start a pointless dialogue. The solution: delete and block. It's simple."

Read Ten To Zen by psychotherapist M. Owen O'Kane . He uses a blend of cognitive behavioral therapy, psychotherapy, EDMR , and mindfulness to promote happiness.

Produced by Movember , our Health In Mind partner, this article perfectly sums up the various conversations about men's mental health.

“Do a short yoga sequence focusing on your breathing,” says fitness influencer and coach Mr. Peter Maciver . “I like to start the day with a mobility sequence to open up my shoulders and hips. Find a sequence that works best for your body.”

“I see Hatha yoga as a way to train the mind through the body,” Vallot explains. “My daily practice is very slow and alignment-based, in the style of Indian teacher and author BKS Iyengar , with more flowing sections interspersed.”

“Our lives are full of things we can objectively achieve, and often we make our movement practices another one of those things,” says Husler . “Try adding movement to your life for the sake of movement. Yoga, Pilates, and dance all fit the bill.”

Recent research conducted at the University of Tsukuba revealed that just 10 minutes of moderate running increases blood flow to different loci of the bilateral prefrontal cortex. This is the part of the brain that plays a crucial role in controlling mood and executive functions.

“Boost your mood by walking, running, or exercising in a green, natural space rather than on city streets,” Waters says. “Research indicates that green spaces reduce the stress hormone cortisol and promote greater feelings of satisfaction and positivity.”

“When you step back from your life to imagine alternatives, it’s easy to be gripped by regret,” says Setiya . “But the detached perspective is no wiser than the close-up view, zoomed in on the people you love and all the little things you’re happy about. If you take a few minutes to delve into the details, you might discover that you’re attached to the life you have. Don’t be fooled by the grand caricature of lives unlived.”

Brown has a cure for obsessive thoughts. "If you're ruminating on something, set a timer for 10 minutes, then think about it, but only using 'what' questions rather than 'why' questions. 'Why' tends to assign blame. 'What', on the other hand, is a search for information. What's going on? What do I need? When the timer goes off, put it on hold for the rest of the day."

“Practice gratitude, appreciation, and thinking kindly of others,” says Thubten . “Try to think of the simple things in your life that you can feel grateful for. It’s also good to train your mind to feel more kindness and compassion for others, which will help you move away from self-centered attitudes.”

“Ask yourself what you appreciated, what you’re grateful for, and what you’re satisfied with,” Waters says. “It can be very small things, like a barista smiling at you. Write them down in a notebook next to your bed and, when you wake up each morning, read them. This rewires our brains to be less negative.”

“Do a 10-minute values ​​exercise,” says Brown . “Getting in touch with what really matters to you can help you reset when you feel like you're drifting or have lost sight of your purpose. There are many free exercises available online.”

“When we pursue a project, satisfaction is always in the future, and by the time it’s achieved, it’s in the past,” says Setiya . “No wonder the present feels empty, as if we’re sprinting to stay in place. The solution is to take a few moments to value the process, the ongoing activity of work, or marriage, or parenthood, regardless of its outcomes.”

Thubten recommends short moments of mindfulness several times a day, even in busy situations. “Feel the ground beneath your feet while waiting in line or be aware of the contact between your body and your chair,” he says. “This will recharge your mental batteries and help you stay ahead of stress.”

Whether it's berating ourselves for making a mistake or telling our brains we can't do something, we often talk to ourselves like dirt. Would you talk to a friend like that? No. Counteract a negative thought by taking a minute to come up with three positive affirmations.

If you're not familiar with spiritual teacher Mr. Anthony De Mello , take 10 minutes on Spotify to learn from his short and sharp teachings , such as "Your Mind Causes Unhappiness" and "Attachments Drain Us of Life" (in English).

“Even a 10-minute chat with the right person could help shift your perspective or make you feel less isolated,” Brown says. “There’s something about putting your feelings into words and saying them out loud that helps process emotions and create change.”

Illustration by Ms. Stefania Infante

Text by Mr. Tom M Ford